The whole process of meal prepping can prove overwhelming to the inexperienced, and even quite a hassle for veterans. Not only can a week’s worth of meal prep eat up an entire afternoon, but if done wrong, it can turn you off from the idea completely, leaving you scavenging for fast food.

Successful meal prepping revolves around having a plan. This is crucial. Try winging it on the fly and you’ll likely end up with mismanaged macros, forgotten veggies, or, worse, illness. Before you even set foot in the kitchen, commit these four meal-prep rules to memory!

1. Pick Your Day Ahead Of Time


2. Know Your Numbers

Meals: Determine the number of meals and number of days you will be preparing at one time.


3. Stick With Staple Items

The fancier something is, the worse it tastes when it has been sitting around for a few days in Tupperware.

Mix and match from these categories and go to town:

  • Protein: Chicken breast, lean ground beef, pork tenderloin, flank steak, lean lunch meat (turkey breast, ham, or roast beef) and low-fat beef jerky
  • Carbohydrates: Oats, quinoa, couscous, brown rice, wild rice, whole-grain tortillas and bread
  • Healthy fats: Almonds, walnuts, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil and coconut oil


4. Go Grocery Shopping

Grocery shopping might seem obvious, but beginning your meal prep with the remnants hanging out in your fridge and pantry is never a good idea.

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